Top 5 Foods High in Vitamin D
Looking for foods rich in vitamin D? You can't go wrong with these top scorers and their trusty sidekicks
Vitamin D is an essential nutrient required by the body to regulate calcium and phosphate, and to promote bone growth and renewal. While many people know the importance of calcium to bone health, fewer are aware that vitamin D is required for calcium to be absorbed effectively. In fact, if vitamin D is chronically low, weak bones, muscle weakness and even osteoporosis could occur even if calcium intake is normal.
Besides bone health, vitamin D also affects inflammation and influences many genes that control the life and death of cells. So widespread are the functions of vitamin D that a lack of it has increasingly been associated with degenerative diseases such as cancers, cardiovascular disease, multiple sclerosis, rheumatoid arthritis and type 1 diabetes.
Moderate exposure of the skin to sunlight remains the best way to get vitamin D. Because our body will only convert as much sunlight as it needs to usable vitamin D, without the risk of vitamin D toxicity.
But if you spend most of your time indoor, stay at a location that doesn’t offer adequate sunlight throughout the year, or your body has problems making enough vitamin D from sunlight, then getting sufficient amount of “sunshine vitamin” from foods and/or supplements becomes crucial.
For good or bad, not many foods contain vitamin D naturally. For example, leafy vegetables, nuts and fruits have very low or zero vitamin D. But thankfully, there are still a couple of foods we can count on.
Below, I’ve listed top five vitamin D-rich foods and their alternatives for your reference. If you’re in need of more vitamin D in your diet, then they are probably one of the best food sources. Since this article focuses on natural occurring vitamin D, foods that have been fortified with vitamin D are not included in this list.
1. Salmon
-
Vitamin D-Rich Food: It’s difficult not to fall in love with this fish. Other than being an omega-3-rich anti-inflammatory power food, salmon is also one of the richest food sources of vitamin D on earth. Assuming an adult needs about 600 IU of vitamin D a day, taking half a fillet of salmon would satisfy more than half of your vitamin D needs for the day. The healthy oils that ooze from the fish also aid in the absorption of the sunshine vitamin, which is soluble only in fat. And it helps that salmon tastes great no matter whether it’s served raw or fresh. When given a choice, place your bet on wild Alaskan salmon rather than farmed fishes, as the latter have higher tendencies of harboring antibiotics and parasites due to the way they have been raised.
Sidekicks: Mackerel and rainbow trout are your next best bets when it comes to sea creatures with an abundance of vitamin D. Besides, a well-grilled mackerel or trout takes a really strong will to resist.
2. Morel Mushroom
-
Vitamin D-Rich Food: Morel mushroom, the fungi with a honeycomb-like cap, is rich in vitamin D. Also known as morchella, six morels (77 g) would give you 159 IU of vitamin D, a no petite amount considering that other mushrooms have a much lower amount of the nutrient. But be warned that this fragrant and great-tasting fungus should never be eaten raw, and must be cooked thoroughly to neutralize the tiny amount of toxin it carries.
Sidekicks: Portobello mushroom that has been exposed to UV light during cultivation gets a mega leap in vitamin D from 8 IU to an insane 375 IU! So if there’s any way you can get hold of a UV-treated portobello, or any edible mushroom for that matter, then that’s probably the fungus you want to chew on. Other mushrooms, such as maitake and chanterelle mushrooms contain a more sane level of about 12 IU per piece, but will also get a vitamin-D boost when exposed to UV light.
3. Sardine
-
Vitamin D-Rich Food: This small fish is a good source of not just vitamin D, but also omega-3 fatty acids, calcium, protein and vitamin B12. A three oz worth of sardines (about 85 g) translate into 164 IU of bone-building vitamin D. Being low in the food chain also means this fish is relatively safer in terms of contaminant levels than other larger species. Conveniently available in cans, canned sardines plus some boiled vegetables and rice make a satisfying and easy meal to whip up.
Sidekick: Tuna is another fish to reach for when your blood vitamin D level runs low. But be sure to buy only tuna species that are not endangered and low in contaminants for your sake and that of the generations to come.
4. Egg
-
Vitamin D-Rich Food: Here’s another reason to pop some eggs today: two large chicken eggs (100 g) contain about 87 IU, or 15 percent of what we need of vitamin D in a day. All of the vitamin D — as well as vitamin E and choline, a nutrient essential for keeping cells healthy — resides in the egg yolk. But don’t ditch the whites either! They are considered one of the best absorbable sources of muscle-building protein. Being a versatile player, egg easily combines with many ingredients to create a multitude of nutrient-rich dishes that you won’t get bored with.
Sidekicks: Duck egg, and to a lesser extent, quail egg, also contain respectable amount of vitamin D that you can venture into if you are tired of conventional egg.
5. Beef Liver
-
Vitamin D-Rich Food: If you’ve a taste for animal innards, beef liver is another good source of vitamin D to consider. One pan-friend liver (85 g) has 42 IU of vitamin D, a decent amount that isn’t bad tasting at all, if you do it right. Beef liver is also loaded with vitamin A, and iron which can be a godsend for those with anemia.
Sidekick: If the vitamin D in beef liver isn’t enough to satisfy you, then that in cod liver oil will definitely do the job. Though not exactly a food, just one tablespoon of this concentrated oil equals to more than 300 percent of your daily vitamin D requirement. But note that it’s also very high in vitamin A, which may lead to vitamin A overdose if you’re not careful. Do check with an integrative physician before using cod liver oil if you’re pregnant or has an existing medical condition.
How Much Vitamin D Do You Need?
The US Institute of Medicine recommended 600 IU of vitamin D per day for most people, including children. People who are above 70 years of age, however, are advised to pump up their vitamin D intake by about 30% more.
Below is the dietary reference intake, broken down by age groups, published by the institute in 2010:
| Age Group | Estimated Average Requirement (IU/day) | Recommended Dietary Allowance (IU/day) | Upper Level Intake (IU/day) |
|---|---|---|---|
| Infants 0 to 6 months |
*
|
*
|
1,000
|
| Infants 6 to 12 months |
*
|
*
|
1,500
|
| 1-3 years old |
400
|
600
|
2,500
|
| 4-8 years old |
400
|
600
|
3,000
|
| 9-70 years old |
400
|
600
|
4,000
|
| >70 years old |
400
|
800
|
4,000
|
| 14-50 years old, pregnant/lactating |
400
|
600
|
4,000
|
* There are insufficient data to establish an Estimated Average Requirement for infants less than one-year-old, hence an Adequate Intake (AI) is developed. The AI for vitamin D for infants of 0 to 12 months of age is 400 IU/day.
Legend:
Estimated Average Requirement (EAR): Refers to the average daily requirement for normal, healthy persons.
Recommended Dietary Allowance (RDA): Derived from the EAR and meets or exceeds the requirement for 97.5 percent of the population.
Tolerable Upper Intake Level (UL): As intake increases above the UL, the potential risk of adverse effects may increase. The UL is the highest average daily intake that is likely to pose no risk of adverse effects to almost all individuals in the general population.
Adequate Intake (AI): Used when an EAR/RDA cannot be developed; average intake level based on observed or experimental intakes.
Thank you for this great site Wee Peng only discovered you the other day but already learned a lot – just finished reading the article on How to Balance Omega-3 and Omega-6. You do a great job presenting things in a balanced, concise, accessible way.
I’m not sure what to think of the Vitamin D recommendations.. have you seen David Agus’ presentation at TEDMED? this part about Vitamin D is only 3mins long
http://www.tedmed.com/videos-info?name=David_Agus_at_TEDMED_2010_(1)&q=updated&year=2010&sid=9&vid=29
The basic point that “The bone disease rickets is long gone and age-related fractures are not on the rise, meaning that by the only indications we have, the population has quite enough vitamin D” and that “by taking supplements we are upsetting a delicate balancing act to ends we cannot predict.”
Hi Berdo, Thank you for your time and kind words. About vitamin D, I personally prefer, and recommend others as well, to get it through food and sunlight first because the risk of overdose is low. Only when those fail, then should supplements come into the picture.
I watched the video and it throws up interesting questions. Is our current way of measuring vitamin D levels incorrect? Do we really have a vitamin D deficiency problem? I’m afraid I don’t have the answers because there are also other reports, including this one, that paint a very different picture from that of David Agus.
What should we do then while waiting for a clearer picture to emerge?
Luckily, the steps to get sufficient vitamin D don’t require us to be scientists. Here are some suggestions:
1. Eat real, whole foods as opposed to convenient or junk foods.
2. Include foods that are rich in vitamin D in your diet.
3. Don’t limit yourself to a small range of foods every day. Expand the varieties of food you eat.
4. Don’t be afraid of the sun. Get sun rays smartly (that means don’t overexpose!) whenever possible.
5. If blood test suggests you’re vitamin D deficient despite having done the previous steps, and you are worried, don’t rule out vitamin D supplement. Start with low dose as opposed to mega doses for a period of time and monitor your condition and reaction to the supplement.
Thanks Wee Peng, that sounds like good advice
Personally I’ve stopped taking supplements and incorporated more of the natural occurring vitamin D sources you mentioned.
Hi, great blog – just found it today… curious what the dish is in the egg picture above? bit random, but it looks great,
Thanks, JC
Hey Jon, If I’m not wrong, it’s Mexican chorizo with eggs added. Cheers!